How do you lift/train?
- Thread starter AaronJP1
- Start date
MuscleGauge1
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I agree, I feel like three day splits are the best for gains. It gives your muscles enough time to rest(which is necessary for gaining) and helps you max out your reps for failure, which is imp in bulking also.
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SUN: off
MON: flat bench BB, flat bench DB, chest flys, incline bench BB/BD, pec deck, tricep ext (pulley, skull crusher, overhead), dips
TUES: squats, leg press 45 deg, hack squat, BB lunges, calf raises
WED: chin ups, BB bent over row, DB bent over row, seated row pulley (wide grip, to abductors), lat pulldown machine, lying pull overs, row lever machine, hammer strength high row/low row, dead lifts, laterals, flyes.
THURS: core circuits; wood chop, jack knife, prone poses, sit ups, push ups, back extension (ball), EZ bar '21s', hammer curls, zottman curl, DB bicep eccentric focus.
FRI: off
SAT
ush, pull, push, pull, push, pull
this is a hypothetical wks session. i usually choose 5-7 of each exercise group per day. sometimes i do max oveload training (10-14 total muscle group sets) and sometimes its 3 sets of 10 reps medium weight. i also use drop sets and supersets to make it harder. most rest times between sets r 90 seconds max. also i accentuate the negative stroke of some exercises. to break up the monotony and to re-challenge my muscles, and to force reps past failure even on high rep sets.
love to hear ur feedback!
MON: flat bench BB, flat bench DB, chest flys, incline bench BB/BD, pec deck, tricep ext (pulley, skull crusher, overhead), dips
TUES: squats, leg press 45 deg, hack squat, BB lunges, calf raises
WED: chin ups, BB bent over row, DB bent over row, seated row pulley (wide grip, to abductors), lat pulldown machine, lying pull overs, row lever machine, hammer strength high row/low row, dead lifts, laterals, flyes.
THURS: core circuits; wood chop, jack knife, prone poses, sit ups, push ups, back extension (ball), EZ bar '21s', hammer curls, zottman curl, DB bicep eccentric focus.
FRI: off
SAT
ush, pull, push, pull, push, pullthis is a hypothetical wks session. i usually choose 5-7 of each exercise group per day. sometimes i do max oveload training (10-14 total muscle group sets) and sometimes its 3 sets of 10 reps medium weight. i also use drop sets and supersets to make it harder. most rest times between sets r 90 seconds max. also i accentuate the negative stroke of some exercises. to break up the monotony and to re-challenge my muscles, and to force reps past failure even on high rep sets.
love to hear ur feedback!